What is yerba mate?
Yerba mate is an herbal product derived from the leaves of the Ilex paraguariensis tree. Argentina, Brazil, Paraguay, and Uruguay are the largest producers and consumers of yerba mate, but consumption around the globe is increasing.[1] Yerba mate is generally consumed as a tea and is rich in many biologically active compounds with varying health-promoting properties. These include caffeine, theobromine, chlorogenic acid, and various other flavonoids, xanthines, cinnamic acids, saponins, vitamins (e.g., vitamin C, thiamine, pyridoxine, riboflavin) and minerals (e.g., potassium, calcium, magnesium).[2][1]
What are yerba mate’s main benefits?
Yerba mate tea is commonly used for its stimulant properties, similar to coffee or other teas. The amount of caffeine in yerba mate can vary greatly (11 to 57 grams of caffeine per 100 mL) depending on the type of leaves used and how the beverage is prepared.[2] Caffeine can reduce drowsiness, increase alertness, and improve some aspects of cognition,[3] but research on yerba mate hasn’t specifically assessed these outcomes.
Yerba mate is rich in antioxidant and anti-inflammatory compounds. Regular consumption has been reported to improve markers of oxidative stress — the most consistent finding being increased levels of glutathione — in a variety of populations.[4][5][6][7][8][9]
Yerba mate may positively affect metabolic health, including increased fat oxidation during exercise or at rest[10][11][12][13] and small (likely clinically insignificant) reductions in body fat in people with overweight or obesity.[14][15][16] Some research has also reported decreases in LDL cholesterol in people with dyslipidemia[17][6][18] and reductions in HbA1c and blood glucose in people with type 2 diabetes;[19][8] however, this research should be considered preliminary. While appetite suppression has been reported occasionally,[11][7] this is not consistently found.[6][19]
What are yerba mate’s main drawbacks?
Despite widespread consumption of yerba mate (particularly in South America), clinical research examining its health effects remains limited, and the overall evidence base is weak. Many studies could be prone to bias due to the lack of a control group, small sample sizes, being industry-funded, and being of poor methodological quality in general.
Consumption of yerba mate tea is associated with an increased risk of cancers of the upper digestive tract (i.e., the mouth, esophagus, larynx, and pharynx), most notably when consuming more than one liter (about 4 cups) of yerba mate daily.[20][21] Associations between yerba mate consumption and bladder and lung cancers have also been reported.[22][23] This could be due to the presence of carcinogenic compounds (e.g., polycyclic aromatic hydrocarbons) produced during the processing of yerba mate leaves, as well as the thermal damage caused to the upper digestive tract when consuming yerba mate hot.[20][24]
In general, yerba mate is usually tolerated well. Side effects are uncommon, but nausea, insomnia, and irritation of the lining of the mouth or stomach have been reported.[18]
How does yerba mate work?
Yerba mate contains an abundance of bioactive compounds that could act both independently and synergistically to produce various biological effects. However, most mechanisms are theoretical, and more research is needed to better understand how yerba mate works.
Yerba mate's stimulant properties are mostly attributed to its caffeine content. On average, the content of caffeine in yerba mate is less than coffee, but it can be similar depending on brewing conditions.[2][25]
The xanthines in yerba mate (e.g., caffeine, theophylline, and theobromine) are also suggested to be responsible for increasing fat oxidation and thermogenesis.[26] This, combined with the regulation of genes involved in adipogenesis (the synthesis of new fat cells) and the increased production of glucagon-like peptide 1 (GLP-1), could contribute to the proposed antiobesity effect of yerba mate.[27][28] Despite this, clinical trials have generally reported negligible weight loss effects.[14][15][16]
Yerba mate is rich in polyphenols, such as chlorogenic acid and caffeic acid, that have antioxidant activity and may help protect the body from oxidative stress. These compounds can directly scavenge free radicals while also enhancing the body’s own antioxidant defense mechanisms.[25]
The lipid-lowering effects of yerba mate have been proposed to be due to the reduced absorption of fats[29] and the regulation of lipid metabolism.[1] Theoretically, yerba mate might also reduce glucose absorption[30] and enhance glucose uptake by cells in the body, providing a blood-glucose-lowering effect.[31][32] Increased levels of GLP-1 may further support blood glucose regulation.[28]
What are other names for Yerba Mate
- Yerba maté
- Mate
- Ilex paraguariensis
- Ilex paraguariensis A. St. Hilaire
- Chimarrão
- Tererê
Dosage information
Yerba mate is usually consumed as a beverage. It is prepared by infusing hot or cold water with dried (referred to as “green”) or roasted yerba mate leaves or by dissolving instant yerba mate tea in water. Yerba mate can also be taken as a capsule containing powdered yerba mate leaves or dehydrated tea extract.
Yerba mate tea infusions are typically consumed in volumes of around 1 liter (1,000 mL, around 4 cups) daily, divided into three doses. This is the dosage form used in studies that have reported reductions in LDL cholesterol in dyslipidemia and improved glucose parameters in people with type 2 diabetes.
Instant yerba mate tea has been used at dosages ranging from 2.5 to 5 grams daily, divided into three doses.
Dosages of yerba mate capsules usually range from 1.5 to 3 grams daily, divided into three doses. This is the dosage form most studied for increasing fat oxidation and reducing body fat.
All of the formulations have demonstrated antioxidant effects.
Examine Database: Yerba Mate
Frequently asked questions
Yerba mate is an herbal product derived from the leaves of the Ilex paraguariensis tree. Argentina, Brazil, Paraguay, and Uruguay are the largest producers and consumers of yerba mate, but consumption around the globe is increasing.[1] Yerba mate is generally consumed as a tea and is rich in many biologically active compounds with varying health-promoting properties. These include caffeine, theobromine, chlorogenic acid, and various other flavonoids, xanthines, cinnamic acids, saponins, vitamins (e.g., vitamin C, thiamine, pyridoxine, riboflavin) and minerals (e.g., potassium, calcium, magnesium).[2][1]
Yerba mate has been consumed in South America for hundreds of years, and the Indigenous Guarani peoples of Paraguay are considered the original discoverers of yerba mate. The plant was chewed on or brewed to prepare decoctions that were used primarily for their stimulant effects. Other traditional uses included the treatment of liver disease, arthritis and other inflammatory conditions, digestive disorders, and heart disease and to slow aging and suppress appetite.[18] In the 16th century, Jesuit missionaries came to South America and began to cultivate and trade yerba mate, which contributed to the expansion of yerba mate consumption in other regions.[2]
In South American cultures, yerba mate is often prepared in a vessel called a gourd to which dried or roasted leaves and stems are added and hot (not boiling) or cold water is poured in to fill the vessel. The gourd may be refilled multiple times until the leaves are fully extracted, and filtered straws called bombilla are used to drink the yerba mate, helping to avoid drinking the plant material.[36] How yerba mate is prepared can vary between cultures. Chimarrão is prepared using dried green leaves and hot water. Tererê is also prepared using dried green leaves but with cold water. Mate tea is usually prepared with roasted leaves and either hot or cold water.[2][18]
Yerba mate tea is commonly used for its stimulant properties, similar to coffee or other teas. The amount of caffeine in yerba mate can vary greatly (11 to 57 grams of caffeine per 100 mL) depending on the type of leaves used and how the beverage is prepared.[2] Caffeine can reduce drowsiness, increase alertness, and improve some aspects of cognition,[3] but research on yerba mate hasn’t specifically assessed these outcomes.
Yerba mate is rich in antioxidant and anti-inflammatory compounds. Regular consumption has been reported to improve markers of oxidative stress — the most consistent finding being increased levels of glutathione — in a variety of populations.[4][5][6][7][8][9]
Yerba mate may positively affect metabolic health, including increased fat oxidation during exercise or at rest[10][11][12][13] and small (likely clinically insignificant) reductions in body fat in people with overweight or obesity.[14][15][16] Some research has also reported decreases in LDL cholesterol in people with dyslipidemia[17][6][18] and reductions in HbA1c and blood glucose in people with type 2 diabetes;[19][8] however, this research should be considered preliminary. While appetite suppression has been reported occasionally,[11][7] this is not consistently found.[6][19]
Yerba mate’s unique blend of bioactive compounds, like antioxidants and caffeine, have made it a candidate as a potential ergogenic aid. While yerba mate seems to influence the body’s ability to turn fat into energy during exercise, its effects on exercise performance and recovery require more research.
Consuming yerba mate capsules an hour before exercise seems to consistently increase fat oxidation during submaximal (<70% VO2max) exercise in active men and women.[11][12][13] However, current research has reported little to no benefit on overall exercise performance. While one randomized controlled trial (RCT) in trained male cyclists reported minor increases in performance and power output,[12] several other RCTs in active individuals failed to find any effect on perceived exertion, muscle strength, or power output.[11][33][34][13] The caffeine content of the yerba mate in all the studies was below what is generally considered an ergogenic dose.[35]
Interestingly, one study in men reported that yerba mate tea taken for a week before an exercise test enhanced strength recovery 24 hours after eccentric exercise (but not after 48 or 72 hours). This effect was proposed to be due to the antioxidant effect of yerba mate and was accompanied by increased plasma levels of glutathione and polyphenols before and after exercise.[34]
Despite widespread consumption of yerba mate (particularly in South America), clinical research examining its health effects remains limited, and the overall evidence base is weak. Many studies could be prone to bias due to the lack of a control group, small sample sizes, being industry-funded, and being of poor methodological quality in general.
Consumption of yerba mate tea is associated with an increased risk of cancers of the upper digestive tract (i.e., the mouth, esophagus, larynx, and pharynx), most notably when consuming more than one liter (about 4 cups) of yerba mate daily.[20][21] Associations between yerba mate consumption and bladder and lung cancers have also been reported.[22][23] This could be due to the presence of carcinogenic compounds (e.g., polycyclic aromatic hydrocarbons) produced during the processing of yerba mate leaves, as well as the thermal damage caused to the upper digestive tract when consuming yerba mate hot.[20][24]
In general, yerba mate is usually tolerated well. Side effects are uncommon, but nausea, insomnia, and irritation of the lining of the mouth or stomach have been reported.[18]
Yerba mate contains an abundance of bioactive compounds that could act both independently and synergistically to produce various biological effects. However, most mechanisms are theoretical, and more research is needed to better understand how yerba mate works.
Yerba mate's stimulant properties are mostly attributed to its caffeine content. On average, the content of caffeine in yerba mate is less than coffee, but it can be similar depending on brewing conditions.[2][25]
The xanthines in yerba mate (e.g., caffeine, theophylline, and theobromine) are also suggested to be responsible for increasing fat oxidation and thermogenesis.[26] This, combined with the regulation of genes involved in adipogenesis (the synthesis of new fat cells) and the increased production of glucagon-like peptide 1 (GLP-1), could contribute to the proposed antiobesity effect of yerba mate.[27][28] Despite this, clinical trials have generally reported negligible weight loss effects.[14][15][16]
Yerba mate is rich in polyphenols, such as chlorogenic acid and caffeic acid, that have antioxidant activity and may help protect the body from oxidative stress. These compounds can directly scavenge free radicals while also enhancing the body’s own antioxidant defense mechanisms.[25]
The lipid-lowering effects of yerba mate have been proposed to be due to the reduced absorption of fats[29] and the regulation of lipid metabolism.[1] Theoretically, yerba mate might also reduce glucose absorption[30] and enhance glucose uptake by cells in the body, providing a blood-glucose-lowering effect.[31][32] Increased levels of GLP-1 may further support blood glucose regulation.[28]
References
- ^José MFB, Machado RP, Araujo PAB, Speretta GFPhysiological effects of yerba maté (Ilex paraguariensis): a systematic review.Nutr Rev.(2023 Aug 10)
- ^Gawron-Gzella A, Chanaj-Kaczmarek J, Cielecka-Piontek JYerba Mate-A Long but Current History.Nutrients.(2021 Oct 21)
- ^Irwin C, Khalesi S, Desbrow B, McCartney DEffects of acute caffeine consumption following sleep loss on cognitive, physical, occupational and driving performance: A systematic review and meta-analysis.Neurosci Biobehav Rev.(2020-Jan)
- ^Becker AM, Cunha HP, Lindenberg AC, de Andrade F, de Carvalho T, Boaventura BCB, da Silva ELSpray-Dried Yerba Mate Extract Capsules: Clinical Evaluation and Antioxidant Potential in Healthy Individuals.Plant Foods Hum Nutr.(2019 Dec)
- ^Panza VP, Brunetta HS, de Oliveira MV, Nunes EA, da Silva ELEffect of mate tea (Ilex paraguariensis) on the expression of the leukocyte NADPH oxidase subunit p47(phox) and on circulating inflammatory cytokines in healthy men: a pilot study.Int J Food Sci Nutr.(2019 Mar)
- ^Brunna Cristina Bremer Boaventura, Patrícia Faria Di Pietro, Aliny Stefanuto, Graziela Alessandra Klein, Elayne Cristina de Morais, Fernanda de Andrade, Elisabeth Wazlawik, Edson Luiz da SilvaAssociation of mate tea (Ilex paraguariensis) intake and dietary intervention and effects on oxidative stress biomarkers of dyslipidemic subjectsNutrition.(2012 Jun)
- ^Ruth L T Matsumoto, Deborah H M Bastos, Simone Mendonça, Valéria S Nunes, Waldemar Bartchewsky, Marcelo L Ribeiro, Patrícia de Oliveira CarvalhoEffects of mate tea (Ilex paraguariensis) ingestion on mRNA expression of antioxidant enzymes, lipid peroxidation, and total antioxidant status in healthy young womenJ Agric Food Chem.(2009 Mar 11)
- ^Boaventura, B. et alAntioxidant potential of mate tea (Ilex paraguariensis) in type 2 diabetic mellitus and pre-diabetic individualsJ Funct Foods.(July 2013)
- ^Arçari, D. et alEffect of mate tea (Ilex paraguariensis) supplementation on oxidative stress biomarkers and LDL oxidisability in normo- and hyperlipidaemic humansJ Funct Foods.(July 2011)
- ^Martinet A, Hostettmann K, Schutz YThermogenic effects of commercially available plant preparations aimed at treating human obesityPhytomedicine.(1999 Oct)
- ^Alkhatib A, Atcheson RYerba Maté (Ilex paraguariensis) Metabolic, Satiety, and Mood State Effects at Rest and during Prolonged Exercise.Nutrients.(2017 Aug 15)
- ^Areta JL, Austarheim I, Wangensteen H, Capelli CMetabolic and Performance Effects of Yerba Mate on Well-trained Cyclists.Med Sci Sports Exerc.(2018-04)
- ^Alkhatib AYerba Maté (Illex Paraguariensis) ingestion augments fat oxidation and energy expenditure during exercise at various submaximal intensitiesNutr Metab (Lond).(2014 Sep 2)
- ^Sun-Young Kim, Mi-Ra Oh, Min-Gul Kim, Han-Jeoung Chae, Soo-Wan ChaeAnti-obesity effects of Yerba Mate (Ilex Paraguariensis): a randomized, double-blind, placebo-controlled clinical trialBMC Complement Altern Med.(2015 Sep 25)
- ^Jung, J. et alThe Effect of Maté Extract on Body Weight and Fat Reduction in Obese Women: A Randomized Placebo-controlled Clinical TrialKorean J Obes.(December 2016)
- ^Kim, H. et alEffect of green mate in overweight volunteers: A randomized placebo-controlled human studyJ Funct Foods.(January 2012)
- ^Yu S, Yue Sw, Liu Z, Zhang T, Xiang N, Fu HYerba mate (Ilex paraguariensis) improves microcirculation of volunteers with high blood viscosity: a randomized, double-blind, placebo-controlled trial.Exp Gerontol.(2015 Feb)
- ^de Morais EC, Stefanuto A, Klein GA, Boaventura BC, de Andrade F, Wazlawik E, Di Pietro PF, Maraschin M, da Silva ELConsumption of yerba mate ( Ilex paraguariensis ) improves serum lipid parameters in healthy dyslipidemic subjects and provides an additional LDL-cholesterol reduction in individuals on statin therapyJ Agric Food Chem.(2009 Sep 23)
- ^Klein GA, Stefanuto A, Boaventura BC, de Morais EC, Cavalcante Lda S, de Andrade F, Wazlawik E, Di Pietro PF, Maraschin M, da Silva ELMate tea (Ilex paraguariensis) improves glycemic and lipid profiles of type 2 diabetes and pre-diabetes individuals: a pilot studyJ Am Coll Nutr.(2011 Oct)
- ^Mello FW, Scotti FM, Melo G, Warnakulasuriya S, Guerra ENS, Rivero ERCMaté consumption association with upper aerodigestive tract cancers: A systematic review and meta-analysis.Oral Oncol.(2018 Jul)
- ^Dasanayake AP, Silverman AJ, Warnakulasuriya SMaté drinking and oral and oro-pharyngeal cancer: a systematic review and meta-analysis.Oral Oncol.(2010 Feb)
- ^De Stefani E, Fierro L, Correa P, Fontham E, Ronco A, Larrinaga M, Balbi J, Mendilaharsu MMate drinking and risk of lung cancer in males: a case-control study from Uruguay.Cancer Epidemiol Biomarkers Prev.(1996 Jul)
- ^De Stefani E, Boffetta P, Deneo-Pellegrini H, Correa P, Ronco AL, Brennan P, Ferro G, Acosta G, Mendilaharsu MNon-alcoholic beverages and risk of bladder cancer in Uruguay.BMC Cancer.(2007 Mar 29)
- ^Lubin JH, De Stefani E, Abnet CC, Acosta G, Boffetta P, Victora C, Graubard BI, Muñoz N, Deneo-Pellegrini H, Franceschi S, Castellsagué X, Ronco AL, Dawsey SMMaté drinking and esophageal squamous cell carcinoma in South America: pooled results from two large multicenter case-control studies.Cancer Epidemiol Biomarkers Prev.(2014 Jan)
- ^Riachi, L. et alYerba mate: An overview of physiological effects in humansJ Funct Foods.(November 2017)
- ^Kang YR, Lee HY, Kim JH, Moon DI, Seo MY, Park SH, Choi KH, Kim CR, Kim SH, Oh JH, Cho SW, Kim SY, Kim MG, Chae SW, Kim O, Oh HGAnti-obesity and anti-diabetic effects of Yerba Mate (Ilex paraguariensis) in C57BL/6J mice fed a high-fat diet.Lab Anim Res.(2012-Mar)
- ^Arçari DP, Santos JC, Gambero A, Ribeiro MLThe in vitro and in vivo effects of yerba mate (Ilex paraguariensis) extract on adipogenesis.Food Chem.(2013 Nov 15)
- ^Hussein GM, Matsuda H, Nakamura S, Hamao M, Akiyama T, Tamura K, Yoshikawa MMate tea (Ilex paraguariensis) promotes satiety and body weight lowering in mice: involvement of glucagon-like peptide-1.Biol Pharm Bull.(2011)
- ^Martins F, Noso TM, Porto VB, Curiel A, Gambero A, Bastos DH, Ribeiro ML, Carvalho Pde OMaté tea inhibits in vitro pancreatic lipase activity and has hypolipidemic effect on high-fat diet-induced obese mice.Obesity (Silver Spring).(2010 Jan)
- ^Oliveira DM, Freitas HS, Souza MF, Arçari DP, Ribeiro ML, Carvalho PO, Bastos DHYerba Maté (Ilex paraguariensis) aqueous extract decreases intestinal SGLT1 gene expression but does not affect other biochemical parameters in alloxan-diabetic Wistar rats.J Agric Food Chem.(2008 Nov 26)
- ^Ong KW, Hsu A, Tan BKChlorogenic acid stimulates glucose transport in skeletal muscle via AMPK activation: a contributor to the beneficial effects of coffee on diabetes.PLoS One.(2012)
- ^Huang DW, Shen SC, Wu JSEffects of caffeic acid and cinnamic acid on glucose uptake in insulin-resistant mouse hepatocytes.J Agric Food Chem.(2009 Sep 9)
- ^Patrícia C B Lobo, Débora D da Silva, Gustavo D PimentelAcute Supplementation of Yerba Mate Extract Did Not Change Muscle Strength in Physically Active Men Following the Strength Muscle Test: A Pilot Clinical TrialNutrients.(2022 Jun 24)
- ^Panza VP, Diefenthaeler F, Tamborindeguy AC, Camargo Cde Q, de Moura BM, Brunetta HS, Sakugawa RL, de Oliveira MV, Puel Ede O, Nunes EA, da Silva ELEffects of mate tea consumption on muscle strength and oxidative stress markers after eccentric exercise.Br J Nutr.(2016-Apr)
- ^Nanci S Guest, Trisha A VanDusseldorp, Michael T Nelson, Jozo Grgic, Brad J Schoenfeld, Nathaniel D M Jenkins, Shawn M Arent, Jose Antonio, Jeffrey R Stout, Eric T Trexler, Abbie E Smith-Ryan, Erica R Goldstein, Douglas S Kalman, Bill I CampbellInternational society of sports nutrition position stand: caffeine and exercise performanceJ Int Soc Sports Nutr.(2021 Jan 2)
- ^Lutomski P, Goździewska M, Florek-Łuszczki MHealth properties of Yerba Mate.Ann Agric Environ Med.(2020-Jun-19)
Examine Database References
- Blood Pressure - Martinet A, Hostettmann K, Schutz YThermogenic effects of commercially available plant preparations aimed at treating human obesityPhytomedicine.(1999 Oct)
- Metabolic Rate - Alkhatib AYerba Maté (Illex Paraguariensis) ingestion augments fat oxidation and energy expenditure during exercise at various submaximal intensitiesNutr Metab (Lond).(2014 Sep 2)
- Esophageal Cancer Risk - Szymańska K, Matos E, Hung RJ, Wünsch-Filho V, Eluf-Neto J, Menezes A, Daudt AW, Brennan P, Boffetta PDrinking of maté and the risk of cancers of the upper aerodigestive tract in Latin America: a case-control studyCancer Causes Control.(2010 Nov)
- Anti-Oxidant Enzyme Profile - Brunna Cristina Bremer Boaventura, Patrícia Faria Di Pietro, Aliny Stefanuto, Graziela Alessandra Klein, Elayne Cristina de Morais, Fernanda de Andrade, Elisabeth Wazlawik, Edson Luiz da SilvaAssociation of mate tea (Ilex paraguariensis) intake and dietary intervention and effects on oxidative stress biomarkers of dyslipidemic subjectsNutrition.(2012 Jun)
- Blood glucose - Klein GA, Stefanuto A, Boaventura BC, de Morais EC, Cavalcante Lda S, de Andrade F, Wazlawik E, Di Pietro PF, Maraschin M, da Silva ELMate tea (Ilex paraguariensis) improves glycemic and lipid profiles of type 2 diabetes and pre-diabetes individuals: a pilot studyJ Am Coll Nutr.(2011 Oct)
- Low-density lipoprotein (LDL) - de Morais EC, Stefanuto A, Klein GA, Boaventura BC, de Andrade F, Wazlawik E, Di Pietro PF, Maraschin M, da Silva ELConsumption of yerba mate ( Ilex paraguariensis ) improves serum lipid parameters in healthy dyslipidemic subjects and provides an additional LDL-cholesterol reduction in individuals on statin therapyJ Agric Food Chem.(2009 Sep 23)
- Bone Mineral Density - Conforti AS, Gallo ME, Saraví FDYerba Mate (Ilex paraguariensis) consumption is associated with higher bone mineral density in postmenopausal womenBone.(2012 Jan)
- Oxidative Stress Biomarkers - Ruth L T Matsumoto, Deborah H M Bastos, Simone Mendonça, Valéria S Nunes, Waldemar Bartchewsky, Marcelo L Ribeiro, Patrícia de Oliveira CarvalhoEffects of mate tea (Ilex paraguariensis) ingestion on mRNA expression of antioxidant enzymes, lipid peroxidation, and total antioxidant status in healthy young womenJ Agric Food Chem.(2009 Mar 11)